{"id":54964,"date":"2023-10-03T17:00:00","date_gmt":"2023-10-03T15:00:00","guid":{"rendered":"https:\/\/www.bikeradar.com\/?p=273678"},"modified":"2023-10-03T17:35:34","modified_gmt":"2023-10-03T15:35:34","slug":"training-with-heart-rate-vs-training-with-power-which-is-best-for-you","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/training-with-heart-rate-vs-training-with-power-which-is-best-for-you\/","title":{"rendered":"Training with heart rate vs training with power | Which is best for you?"},"content":{"rendered":"

Is heart rate training still have a place or are power meters now essential to success? <\/p>

By Tom Bell\n \t\t<\/p>

Published: Tuesday, 03 October 2023 at 15:00 PM<\/p>

\n\n

Training with data is more popular and accessible than ever. Using a heart rate monitor or power meter allows riders to track training sessions, analyse fitness improvements and pace efforts.<\/span><\/p>\n

But what are the pros and cons of training with heart rate versus training with power, and what\u2019s the best option for you?<\/span><\/p>\n

A heart rate monitor<\/a> is one of the most widely used training tools in cycling because of its simplicity, ease of use and low cost, offering riders an affordable route into training with data.<\/span><\/p>\n

However, with power meters becoming cheaper than ever and an increasingly common sight aboard the bikes of non-professional cyclists \u2013 not to mention the integration of power meters into smart trainers<\/a> \u2013 it\u2019s logical to ask whether it\u2019s better to train with a heart rate monitor or a power meter.\u00a0<\/span><\/p>\n

After all, it\u2019s not always clear exactly what a power meter offers that a heart rate monitor doesn\u2019t, or whether you should abandon heart rate training entirely if you decide to upgrade to a power meter.<\/span><\/p>\n

To get some answers, let\u2019s take a look into how each tool works, their respective pros and cons, as well as some tips on combining the two for the best training results.<\/span><\/p>\n

How heart rate monitors and power meters work<\/h2>\n
\"Jack\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Heart rate straps loop around your chest and measure electrical signals from your heart.<\/span><\/figcaption> Chris Teagles <\/i><\/span><\/div>\n

Most heart rate monitors work by measuring the electrical signals generated by your heart as it beats. A simple chest strap sends that signal to a connected device like a bike computer<\/a> or smartwatch<\/a>.<\/span><\/p>\n

Some wristwatch heart rate monitors use a different method, which involves shining light into the skin and optically measuring the amount of light reflected back, which is affected by the blood flow within the arteries. This measurement is taken at the wrist and therefore doesn\u2019t require a chest strap.<\/span>\u00a0<\/span><\/p>\n

Heart rate straps are generally considered to be more accurate than wrist-based heart rate monitors<\/a>.<\/p>\n

\"4iii\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Power meters are usually found in the cranks, spider or pedals.<\/span><\/figcaption> Scott Windsor \/ Our Media <\/i><\/span><\/div>\n

In comparison, a power meter is a component on the bike itself (e.g. spider, pedals, cranks etc), or on a smart trainer, with a number of strain gauges, which measure the force applied when pedalling. <\/span><\/p>\n

Using measurements of both the torque applied and angular velocity (or cadence<\/a>), it\u2019s possible to then calculate power output (measured in watts).<\/span><\/p>\n

It\u2019s quite clear, then, that although both tools are used for similar purposes \u2014 that is, to provide data to guide your training and racing \u2014 they\u2019re actually measuring two very different things.<\/span><\/p>\n

Why train using a heart rate monitor?<\/h2>\n
\"OBSERVATORIO\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
The humble heart rate monitor is useful for all levels of cyclist.<\/span><\/figcaption> Tim de Waele\/Getty Images<\/i><\/span><\/div>\n

Starting with a heart rate monitor, its greatest strength is cost-effectiveness.<\/span><\/p>\n

A reliable heart rate monitor can be picked up for less than \u00a3100, and if you already have an existing head unit from the likes of Garmin<\/a>, Wahoo, Polar, a compatible chest strap may be all that\u2019s needed.<\/span><\/p>\n

Using a heart rate monitor is very straightforward \u2014 another string to its bow. <\/span><\/p>\n

Pairing your chest strap with a head unit, or recording with your smartwatch<\/a>, is quick and simple.<\/span><\/p>\n

\"Garmin\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Heart rate monitors are simple to connect to watches and computers.<\/span><\/figcaption> Alex Evans \/ Immediate Media<\/i><\/span><\/div>\n

By performing some very basic testing, you can quickly establish the<\/span> training zones<\/span><\/a> you need to work within to provide some structure to your training.<\/span>\u00a0<\/span><\/p>\n

Heart rate monitors work well in situations where the riding intensity is kept relatively stable, such as longer, base training<\/a> rides while working on your cycling endurance<\/a>.\u00a0<\/span><\/p>\n

In addition, they can be very useful in recovery workouts to ensure your effort level is kept low enough to not induce any further fatigue.<\/span><\/p>\n

Where heart rate training is limited, however, is in the lag associated with the heart\u2019s response to changes in exercise intensity. Many external factors can affect that response. <\/span>\u00a0<\/span><\/p>\n

\"Ridley\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Heart rate is an ineffective way to measure surges in effort.<\/span><\/figcaption> Russell Burton \/ Our Media<\/i><\/span><\/div>\n

When riding in a very stochastic or punchy way, the heart rate response lags behind these sudden changes in effort. <\/span><\/p>\n

Therefore, it can\u2019t provide reliable real-time feedback of how hard you\u2019re pushing on the pedals. Practically speaking, this makes pacing short high-intensity intervals<\/a> very difficult. <\/span><\/p>\n

Nor can a heart rate monitor tell you exactly how hard you\u2019re riding during these short efforts, as your heart is playing catch-up.<\/span><\/p>\n

\"COURCHEVEL,\n<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture>\n<\/div>
Underscoring heart rate\u2019s limitations, Tadej Poga\u010dar often races without a chest strap.<\/span><\/figcaption> Jean Catuffe\/Getty Images<\/i><\/span><\/div>\n

What\u2019s more, factors like your hydration level, air temperature, the amount of sleep you\u2019ve had, levels of caffeine in your system and altitude can significantly change the heart rate at a given intensity. <\/span><\/p>\n

This further undermines the reliability and consistency of the data you\u2019ll use to train with and analyse after your ride.<\/span><\/p>\n

Pros and cons of training with heart rate<\/h4>\n

Pros<\/b><\/p>\n